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Strength Training For Children

By Mick Kenny

Scientific evidence and clinical impressions continue to indicate that strength training for children should be part of a comprehensive health program for all boys and girls, including those with a disinterest in physical activity.

This is supported by medical and fitness organizations as long as it is conducted with the supervision of qualified professionals.

Strength training for children is a specialized form of physical conditioning, different from other sports but the results will benefit any sport. Contrary to the traditional belief that strength training is dangerous for children or that it could lead to bone plate disturbances, the American College of Sports Medicine contends that strength training can be a safe and effective activity for this age group, provided that the program is properly designed and competently supervised. Children and adolescents have a far higher risk of injury playing contact sports than they do strength training under supervision.

Children and adolescents can participate in strength training programs provided that they have the emotional maturity to accept and follow directions. If children are ready to play organized sports, than they are ready for some type of strength training.

The goal of youth strength training is to improve the musculoskeletal strength of the individual. This can increase their muscular strength, improve their motor fitness skills, sports performance and decrease the likelihood of injury in contact sports such as Rugby and AFL.

Protecting your child from injury caused by sport is very important. Supervised strength training will give your child a stronger body, increase their flexibility and fitness. It is also beneficial for youth’s that are insecure or have self esteem issues. Overweight and inactive children will gain huge benefits and by getting them into a regular exercise routine you can set them on a path to a healthier life and a new found confidence.

Childhood obesity and being overweight is on the increase in Australia as well as around the world. Overweight and obesity affect approximately 23% of Australian children and adolescents with 6% being obese.

In the decade from 1985 to 1995 the number of overweight children doubled while the number of obese tripled. Since 1995 there hasn’t been another study but the consensus is that these numbers are increasing further. With the increase in weight comes the increase of medical conditions in children. Some of these conditions are hypertension, dyslipidaemia, type 11 diabetes, cardiovascular disease, musculoskeletal discomfort, obstructive sleep apnea, heat intolerance, asthma, low self esteem and social and psychological problems.

So why do we have these problems and what can be done to improve the quality of life for our future generations?

Firstly your child’s energy intake to expenditure needs to be balanced out. With the high consumption of processed high fat, high sugar, high salt foods there needs to be a high energy expenditure to burn away this excess. The human body is designed to store fat for energy and warmth, so the more fat consumed and not used the more fat stored. Most kids will choose a sweet snack or packet of chips over a piece of fruit, so we need to educate our kids, and to do that we need to educate the parents.

If you are an overweight parent than the chances that your children are going to be overweight is increased. Stop buying packets of chips, soft drink, high calorie snacks and give your children fruit and healthy alternatives. If you don’t buy it they can’t eat it. Have a look in your pantry and read the labels to see how much fat you are feeding your kids. Stir frying is an easy and quick healthy way to cook using any amount of ingredients. Including your children in the preparation of the meal can give them more interest in their food.

Secondly you need to change your child’s sedentary activities to physical activities. Turning off the tv and computer and participating in some form of sport will increase energy expenditure and promote weight loss. Strength training for children has shown to boost weight loss and help with the conditions listed above and if performed with the guidance and supervision of a qualified trainer is safer than team sports such as football and netball. Building a strong and healthy body while they are young will benefit your child as they grow not only physically but mentally as well.

About the Author:

Mick Kenny is a certified personal trainer and health coach in Coolum Beach, Queensland , Australia. He is the owner of Fit n' Fabulous Personal Training in Coolum. He is regularly featured in his local newspaper. His website is http://www.fitnfabulouspersonaltraining.com.